Course Performance has developed a scientific method to measure the effectiveness of your training. Endurance athletes, and runners specifically, have two types of efficiency that affect their performance.

Aerobic efficiency is a measure of the quantity of energy available at the leg muscles relative the quantity of energy contained in the oxygen consumed. MaxVO2 is a measure of the quantity of oxygen available to the body for conversion to aerobic energy. This provides a benchmark for maximum possible power output. All of this power is not available as more than 50% of this power is lost to heat during energy conversion. The remaining ~40% of power is used by muscles to propel the body.

Mechanical efficiency is a measure of the quantity of energy required to run on flat ground. The term “running economy” is sometimes used to describe this efficiency. While running on flat ground, the body can actually store energy from the previous stride for use in the next stride. Genetics play a large part in defining the potential for energy storage. The athlete’s goal is to harness this potential through effective training.